Free Stuff

Marathon

Get tips on how to run your first marathon and how to improve times

Half marathon

Learn how to run a sub or plus 1.5 hour half marathon

10k

8 week schedule to turn yourself into a 10K running machine

5k

Beginner and intermediate guides for running a 5K race

Run/walk

This run/walk programme will condition you for more daunting runs

Abdominal Circuit

Tone your abdominal muscels with this guide for all fitness levels

Get Adobe Acrobat Reader »

Adobe Acrobat Reader plug-in is required to view the guides.
Please use this button to install it if necessary.